Salmon-Vegetable Bake

By Valarie

Ingredients

• 1 pound fresh or frozen skinless salmon, cod, or flounder fillets, about 3/4 inch thick
• 2 cups thinly sliced carrot
• 2 cups sliced fresh mushrooms
• 1/2 cup sliced green onion (4)
• 2 teaspoons finely shredded orange peel
• 2 teaspoons snipped fresh oregano or 1/2 teaspoon dried oregano, crushed
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 4 cloves garlic, halved
• 4 teaspoons olive oil
• Salt and black pepper
• 2 medium oranges, thinly sliced
• 4 sprigs fresh oregano (optional)

Details

Servings 4
Preparation time 30mins
Cooking time 30mins
Adapted from diabeticlivingonline.com

Preparation

Step 1

Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut into four serving-size pieces, if necessary. Set aside. In a small saucepan cook carrot, covered, in a small amount of boiling water for 2 minutes. Drain and set aside. Tear off four 24-inch pieces of 18-inch-wide heavy foil. Fold each in half to make four 18x12-inch pieces.

In a large bowl combine carrot, mushrooms, green onion, orange peel, oregano, the 1/4 teaspoon salt, the 1/4 teaspoon pepper, and garlic; toss gently.

Divide vegetables among the four pieces of foil, placing vegetables in center of each piece. Place one piece of salmon on top of each portion of vegetables. Drizzle 1 teaspoon of the oil over each piece of salmon. Sprinkle each lightly with additional salt and pepper; top with orange slices and, if desired, a sprig of oregano. Bring together two opposite edges of foil and seal with a double fold. Fold remaining ends to completely enclose the food, allowing space for steam to build. Place the foil packets in a single layer on a baking pan.

Bake in a 350 degree F oven about 30 minutes or until carrot is tender and fish begins to flake when tested with a fork. Open carefully to allow steam to escape. Transfer the packets to individual plates. Makes 4 packets.

Servings Per Recipe: 4 PER SERVING: 252 cal., 10 g total fat (1 g sat. fat), 59 mg chol., 393 mg sodium, 18 g carb. (4 g fiber, 12 g sugars), 26 g pro.